Insomnia

Everyone has trouble sleeping once in a while. However, some people have more frequent trouble falling asleep or staying asleep to the point where it affects their normal daily life.

What are the symptoms of insomnia?

The symptoms of insomnia are:

Trouble falling asleep

Waking up a lot during the night

Waking up too early in the morning and not being able to get back to sleep

Not feeling rested when you wake up

Sleep problems that last at least one month

Insomnia can affect a person even when they’re not sleeping. For example, feeling tired during the day because of lack of sleep can make it hard to go to school or work, drive a car, play sports, or do activities with family and friends.

In addition to feeling tired or exhausted, a person might:

Have a hard time concentrating or paying attention

Feel grouchy or irritable

Be less motivated and make more mistakes at school or work

Drive less safely

Have more aches and pains and not feel as well physically

What causes insomnia?

Short-term (or acute) insomnia lasts for less than 3 months, and usually happens when something in your life is really bothering you. For example, a person with insomnia might find it hard to fall asleep or to stay asleep if they have a lot of things on their mind or are adjusting to a new environment.

Stressful things that might interfere with sleep include:

Moving to a new home, school, or job

Getting into arguments with family members or friends

Having big tests or projects coming up

Anything else in your life that makes you worry a lot

Other times, things that might not seem very stressful can still disrupt your sleep, such as:

Consuming caffeine, nicotine, or alcohol

Withdrawing from caffeine, nicotine, or alcohol

Traveling to a different time zone (jet lag)

Working the night shift

Traveling to high altitude

Long-term insomnia causes trouble sleeping for months or even years. Long-term insomnia can be caused by:

Poor “sleep hygiene,” or bad habits related to sleeping

Worry about sleep-this can lead to a cycle of lying in bed worrying about why you are not able to sleep, which makes falling asleep even harder

Genetics-people in some families have a harder time with sleep than others

Certain medications that affect sleep

Alcohol and illegal drugs

Some medical conditions or illnesses can make sleeping difficult

What can I do to improve my sleep?

Here are some suggestions for ways to improve your “sleep hygiene,” or your habits related to sleep:

During the daytime:

Exercise regularly, but not within 3 hours of bedtime

Avoid caffeine (found in coffee, energy drinks, some sodas, and chocolate) after lunch time

Avoid nicotine and alcohol after lunch time. Although alcohol may help you fall asleep more quickly, it’s more difficult to stay asleep and feel rested in the morning.

Avoid napping during the daytime unless you’re sick

Don’t use your bed for anything other than sleeping (for example, don’t watch TV in bed or use your bed to do schoolwork)

When you’re getting ready for bed:

Make sure your bedroom is dark, quiet, and a comfortable temperature

Have a small snack so you’re not hungry or too full

Avoid upsetting conversations

Don’t watch TV, play video games, or use your laptop or phone, because these things stimulate your brain and can make it harder to fall asleep

Have a pre-sleep routine, such as taking a warm bath, reading, or meditating just before going to bed

Going to sleep:

Go to sleep at the same time every night (including weekends)

Try to relax

Make sure you are in a comfortable position

If you don’t fall asleep within 15-20 minutes, get up and do a quiet activity in a different room like reading or listening to calm music until you feel tired enough to try to sleep again

In the morning:

Wake up at the same time each morning-even on weekends (using weekends as times to sleep in will make it hard to fall asleep when the weekdays return)

Expose yourself to natural light immediately after you wake up by opening the shades or turning on the lights to help your body adjust to a good schedule

What should I do if I think I might have insomnia?

If you’re having trouble sleeping, tell your health care provider (HCP). He or she will likely ask you questions about your sleeping habits, such as:

What kinds of things do you do before going to bed? (Watching TV, texting, playing video games, etc.)

What time do you go to bed each night?

How long does it take you to fall asleep?

Do you ever wake up during the night?

How many hours of sleep do you usually get?

Do you feel rested in the morning?

Do you drink any caffeine?

Do you smoke?

Is there anything in your life that stresses you out?

Do you take any medications, vitamins, or supplements?

Do you exercise?

Based on your answers to these questions, your HCP will likely be able to tell if you have insomnia, and what can be done to help you. Your HCP may recommend relaxation techniques, other things you can change about your sleep routine, or may prescribe a medication to help you sleep better. Although you may be tempted to try over-the-counter sleep medicine, NEVER do this before talking with your health care provider.

How to talk to your HCP: “I’m having trouble sleeping. What can I do about this?”

Young Men’s Health (YMH) is produced by the Division of Adolescent and Young Adult Medicine at Boston Children’s Hospital. The purpose of the website is to provide carefully researched health information to teenage boys and young men.